10-3-16

Strength

Snatch

3 x 3 @ 70%

3 x 2 @ 75%

Strict Chin up

4 x 8

S/S

2 Front Squat + 4 Back Squat

work up to a H.S.

-go heavier then last week

Weighted Back extensions

3 x 10 

WOD: 

6min Time Clock 

600m run

1 round

6 Box jump 24/20

6 C2B Pull up

AMRAP Power Clean 155/105

rest 2min

6min Time Clock 

400m run

2 Round

6 Box Jump 24/20

6 C2B Pull up

AMRAP Power Clean 155/105

rest 2min

6min Time Clock 

200m run

3 Round

6 Box Jump 24/20

6 C2B Pull up

AMRAP Power Clean 155/105